Food Allergy Substitutions
Tree Nuts
Living with a Tree Nut Allergy
Living with a food allergy doesn’t have to prevent you from enjoying wholesome and
nutritious foods. Individuals who have a food allergy should always read the food label.
Manufactures are required to state whether or not their product contains the following
eight most common allergens – peanuts, tree nuts, soy, milk, eggs, fish, shellfish and
wheat. Allergen information can be found near the nutrition facts label.
As the saying goes “When in doubt, throw it out.” A food allergy can cause a potential
life-threatening reaction. So, if you are uncertain whether the food contains tree nuts, do
not eat the food. Manufactures change ingredients, so even if you buy the product
frequently, always check the food label before you make a purchase. Potential allergens
could also be present in foods if it is produced or manufactured in a plant containing
allergenic foods – this is called cross contamination. It is always important to read foods
labels before you buy.
Your best choices are going to be to select whole foods and limit your consumption of
processed foods. Processed foods, like those that come in a box or can, usually have
more allergens because of the additives, flavorings, coloring and preservatives added.
List of Tree Nuts:
 Almonds
 Beech Nut
 Brazil Nut
 Butternut
 Cashew
 Chestnut
 Chinquiapin
 Coconut






Hazelnut
(filbert)
Ginkgo Nut
Hickory Nut
Lichee Nut
Macadamaia
Nut (bush nut)
Pecan





Pine Nut
(pinon)
Pili Nut
Pistachio
Sheanut
Walnut
Here are some hidden sources of Tree Nuts:
 Black Walnut Hull Extract
 Natural Nut Extract
 Nut Extract
 Nut oils (walnut, almond, etc)
 Walnut Hull Extract
 Mortadella may contain pistachios
 Pesto
Copyright © Curves International 2011 - Curves Complete – Food Allergy Substitution List – AU/NZ
Rvsd 07/12/2012
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Food Allergy Substitutions
Tree Nuts
Using Exchanges:
If a recipe calls for 12 (15 g) almonds or 7 (15 g) walnut halves, simply substitute these
foods for one nut exchange. Here is a substitution list:
If a recipe calls for….
15 g slivered almonds
12 (15 g) almonds
12 (15 g) cashews
Substitute with…
2 T Flax Meal or 1 nut exchange
3 T soy nuts or 1 nut exchange
2 T sunflower seeds or 1 nut
exchange
2T dried, sweetened coconut
1 nut exchange
5-6 sm. (15 g) Macadamia nut
1 nut exchange
10 lrg. halves (15 g) Pecans
1 nut exchange
80 (15 g) Pine nuts
1 nut exchange
20 kernels (15 g) Pistachios
1 nut exchange
4 nuts or 7 halves (15 g) Walnuts
1 nut exchange
42 g (about 4-5 kernels) chestnuts
1 nut exchange
1 T pesto
1 Fat exchange
Nature Valley® Crunchy Granola
Popcorn, air popped – 2 ½ C or 1
Bar (all varieties)
starch exchange
Uncle Tobys Vitabrits Weeties®
Cheerios ® - 3/4 C or 1 starch
cereal - 22 g
exchange
Kellogg's® 5 Grain Mini Wheats
Cheerios ® - 3/4 C or 1 starch
cereal - 1/2 C
exchange
Uncle Toby's® Quick Oats sachet Oatmeal (cooked) – 45g (1/2C) or 1
Creamy honey - 1/2 packet
starch exchange
Kellogg's® Special K Advantage
Cheerios ® - 3/4 C or 1 starch
cereal - 2/3 C
exchange
Uncle Toby’s® Crunchy Muesli Bar - Special K Original Bar - 1 (23g) bar
1 (20 g) – all varieties
or 1 starch exchange
Arnott's Vita-Weat Crackers – 20 g
Popcorn (air popped) – 8 g (2 ½ C)
or 1 starch exchange
Vita Weat® 100% Natural crackers
Popcorn (air popped) – 8 g (2 ½ C)
– 20 g
or 1 starch exchange
Copyright © Curves International 2011 - Curves Complete – Food Allergy Substitution List – AU/NZ
Rvsd 07/12/2012
2